Kuyesedwa kwakumverera
Maganizo amphamvu amasangalatsa malo osowa njala mu hypothalamus: amabadwira mu kuya kwa ubongo, makamaka mu limbic dongosolo lomwe limayendetsa khalidwe lathu - komanso chakudya! Chimene chimakuchitikirani inu sikofunika kwambiri: a psychologists ku yunivesite ya Illinois (USA) anatsimikiza kuti tikukumana ndi vuto lodetsa nkhawa, osati kokha pamene chinachake chikukhumudwitsanso, komanso mumzimu. Sizowoneka kuti mitundu yonse isangalalira zochitika zosangalatsa patebulo, osati kudzikana okha. Ndipo mu moyo wamba, ambiri a iwo omwe akhala ali ndi mwayi - kaya ndi ntchito yopititsa patsogolo kapena kukakamiza dzanja ndi mtima - pawopseza wodala uwu umapatsa chakudya chapamwamba chopatsa zakudya - steak, omelette, pizza. Chimene chingakuthandizeni kuti mukhale osangalala nthawi yodalira zaka: azimayi achichepere a 18-34 kawirikawiri amapanikizana ndi ekhriki ndi ma biscuits, amayi ochokera 35 mpaka 54 chifukwa cha kusintha kosadziwika kwa kagetsi komwe amasankha msuzi ndi pasitala, ndipo atatha zaka 55 akufikira mbatata yosenda. Sungani zolemba za chakudya pogawa mapepala oyenerera ndikuwonetseratu tsiku ndi tsiku zochitika za moyo wanu, nthawi yooneka ndi mphamvu ya njala (pa mlingo wa asanu), maola a chakudya, kuchuluka kwake, ndi kulemera m'mawa ndi madzulo. Pogwiritsa ntchito detazi, n'zotheka kukoka mazenera omwe amasonyeza kusinthasintha kwa kulemera ndi kusintha kwakumva njala tsiku, sabata, mwezi ... Kusanthula nthawi izi, nenani, mu masabata awiri oyambirira, mudzapeza zinthu zambiri zodabwitsa komanso zodziwika bwino-
Awiri chifukwa cha khalidwe lawo
Pali sayansi yapadera yodya kudya chifukwa cha kuwonjezeka kwakukulu kwa njala. Deta yomwe imasonkhanitsidwa ndi iye ikunena kuti podzisangalatsa, chilakolako chikuwonjezeka mwa anthu ambiri, ndipo pansi pa chikoka chasoweka. Odyetsa mtima amadya chakudya osati chifukwa chakuti ali ndi njala, koma chifukwa amakhala opanda nkhawa, okhumudwa, okhumudwa, okondwa, otopa, odwala mutu, osungulumwa ndi osiyidwa, opup, olakalaka, osowa, osadziŵa okha Tengani ... Chakudya pazochitika zoterezi chimasokoneza, chimasokoneza malingaliro osasangalatsa, chimasokoneza maganizo, chimachepetsa kukhumudwa, koma pambuyo povutika kwambiri kapena kupsinjika kwa nthawi yaitali mumakhala wolemera. Izi ndizofanana ndi kuledzera: monga akatswiri, anthu ambiri olemera "amalandira" mavuto awo omwe amamwa mowa "amwa". Pofuna kutero, nkofunika kukhala ndi chilakolako chochuluka kuyambira kubadwa ndi kukula m'banja lomwe ana amalimbikitsidwa ndi chinachake chokoma ndi kulangidwa chifukwa cha khalidwe loipa, kusiya osakoma kapena osadya. Ngati amayi ndi abambo amagwiritsa ntchito chakudya monga chowongolera khalidwe lanu, chifukwa cha chodetsa nkhawa ndi chodziwika bwino. Mwapanga conditioned reflex: Thupi limafuna kuti nthawi zonse muzidzipindula ndi chakudya cholimbitsa komanso mutonthozedwe ndi nthawi yovuta ya moyo. Kuposa kuti mumakhala osatetezeka komanso omveka bwino, pamene mumagwiritsidwa ntchito kuti musamadzimvere nokha, nthawi zambiri komanso mochulukira mutha "kupanikizana" ndi mavuto anu! Kugwirizana kwa zochitika ndi chakudya chodyera, chokhazikika muunyamata, chimakhala ndi munthu wamoyo, chifukwa chakudya cha mumtima chimayambitsa kupanga serotonin, imodzi mwa ziwalo za ubongo za ubongo zomwe zimachititsa kuti munthu azikhala osangalala komanso atonthozedwe.
Kugubudulira pakati pa thumbu ndi thumba lamakono kumbali zonse ziwiri pokhapokha - njira iyi imalimbikitsa kukhazikitsa mtendere mu ubongo ndi kufooketsa njala. Tengani kusamba, kusamalidwa, kupita ku masewera olimbitsa thupi, pamene iwe ukukoka kuti uchepetse chinachake m'mitsempha: njira zonsezi zimathandiza kuti ukhale wotsika wa serotonin. Ndi chifukwa chake anthu athunthu samagwira ntchito, koma amachepetsa njala. Ndipotu, kulemera kwake kumakhala kovuta, ndikovuta kuphunzitsa: kuti zikhale zosavuta, dongosolo la mitsempha limaphatikizapo njira ya serotonin yofuna kudetsa nkhawa. Ndipo pokhala ndi moyo wokhazikika, dongosolo loletsedwa siligwira ntchito, kotero pamene mumadya kwambiri, mimba imakula kwambiri ndipo chilakolako chimakula. Pofuna kudya chilakolako chofuna kudya, idyani mikate iwiri kapena itatu ya chokoleti (makamaka yowawa) kapena nthochi: Zakudya izi zimabweretsa msinkhu wa serotonin m'magazi.
Nzeru zakudya
Njira ina yopezera kufuna ndikugwiritsira ntchito mfundo zapadera pa zala: izi zimapangitsa kuti thupi libale zina zotumizira serotonin. Kuti muchite izi, ndikwanira kudziwa njira zoyambirira za yoga kwa manja - kuti mudziwe kuwonjezera mudras. "Nzeru ya chidziwitso" imachepetsa nkhawa, nkhawa ndi chilakolako choyambitsa. Lumikizani zida za thupi ndi chala chachindunji pa manja awiri panthawi yomweyo, zala zina ziwongole. Bweretsani kangapo mpaka itakhala chete pamtima ndipo sakufuna kudya.
- "Wanzeru padziko lapansi". Gwiritsani mapepala a chala chachikulu ndi chala pa manja onse awiri, wina kukoka ndi kufalikira. Chitani zotsatirazi mpaka mutamva kutentha m'manja mwanu ndikukhazika mtima pansi.
- "Chipewa cha Shakya-muni" chimachepetsa mutu ndi kutopa. Gwiritsani zala zina za pakati ndi zomaliza (kupatula lalikulu) za dzanja limodzi ndi zala zofanana, zomwe zili pafupi kwambiri.
- "Kusinthana" kumathandiza kudzipatula okha ku nkhawa ndi nkhawa. Ndi zala zinayi za dzanja lamanja, gwirani chanza chakumanzere, ndi mapepala a zala zazikulu zoyambilira ndi zamanzere.
- "Kudzichepetsa kwa mkazi wanzeru" kukuthandizani kuthetsa chilakolako kumapeto kwa ulendo. Ndi chala chachikulu cha dzanja lamanja, khalani pansi pa msomali wa mphete. Malangizo a chala chachikulu ndi chala chaching'ono chakumanzere chikugwirizanitsa. Zola za manja onse awiri ziwongoledwa ndi kumasuka.
Kudya mtima, komwe kumawonjezera mphamvu ya serotonin m'magazi, ndipotu, kumakhala ngati thupi labwino, lomwe limakhala loledzera. Ngati mumaletsa, kuika munthu pa zakudya zapakiteriya, pali matenda enaake omwe amayamba kutaya mtima - pali kukhumudwa, nkhawa imakula, maganizo amachepa. Ndi chifukwa cha zokhudzidwa kuti zakudya sizikugwira ntchito: Amayi ambiri achichepere amawasiya kuti athetsere chitonthozo chauzimu, moyenerera kukhulupirira kuti ndibwino kukhala olemera, koma okondwa kuposa ochepetsedwa, koma amatha kusangalala ndi moyo. Chakudya kwa inu - chithandizo cha nkhawa, nkhawa, zoipa? Funsani katswiri wa zamaganizo kuti amvetsetse mavuto a mkati ndikuphunzire momwe angawachotsere popanda kulephera kumbuyo. Ngati chakudya chiri chachikulu komanso chisangalalo cha moyo wanu, yonjezerani zofuna zanu, pezani zosangalatsa. Mu moyo muli zosangalatsa zina - musadzidye nokha, kukhala akapolo m'mimba! Kodi simungakhoze kukumbukira mwamsanga momwe mungapangire bwino mudras? Tengani mipira ya Chitchaina kuti muzisinkhasinkha: mukufuna kuponya mkamwa wokoma - kuwapukuta m'manja mwanu. Adzadzoza mfundo zomwe zimalimbikitsa chilakolako chofuna kudya, ndipo kuyimba nyimbo kumadzetsa moyo.
Maswiti kwa nthawi yoyamba
Kawirikawiri, kukhudzidwa ndi njala kuyenera kuchitika mothandizidwa ndi zamoyo zamkati - zifukwa zomwe shuga zamagazi zimagwera kapena mafuta opanda acids komanso malo okhudzana ndi njala akuyamba kukukumbutsani kufunikira koti mudzipangitse nokha. Ngati simukunyalanyaza chizindikirocho, pali nthawi yochetsya, koma kenako mudzapeza chiwonongeko chodetsa nkhawa. Zidzatha, ngakhale mutadya gawo loyenera, ndipo zikukulimbikitsani kudya kuti mugwiritse ntchito mtsogolo. Njira yotereyi inaperekedwa mwachibadwa kuti munthu asaphedwe chifukwa cha kutopa nthawi zina, pamene anali wanjala kwambiri kuposa kudyetsedwa. Tsopano chiwembu chake chikulimbana ndi ife, chikutikakamiza kuti tisawonongeke nthawi ya chakudya ndikudya usiku usanafike tsiku lotanganidwa, pomwe panalibe nthawi yoti tidye. Yambani kudya ndi zokoma (maswiti, chokoleti kapena keke, kapu yamadzi), ngati simunadye nthawi. Izi zidzakweza msanga shuga - mzere umene ungathandize kuchepetsa chilakolako chowawa. Musayesetse kutulutsa maswiti ake, m'malo mwake mutenge chakudya chokwanira ndi chokoleti kapena ayisikilimu: Thupi liyamba kuyambitsa kutulutsa shuga m'matumbo kuti asonyeze shuga yomwe yalowa m'magazi. Mtundu wa shuga umatanthawuza "chakudya" mwamsanga, kutanthauza kuti, nthawi yomweyo imalowa m'matumbo pogwiritsa ntchito insulini, choncho kuwonjezeka kwa mlingo wake kuyenera kuchepa kwambiri, kumayambitsa chilakolako chodetsa nkhawa pafupi ndi mphindi 30-40 mutatha kudya. Poonetsetsa kuti njala ikukuvutitsani, perekani thupi ndi "pang'onopang'ono" makhafididwe, omwe ali mu porridges, mbatata, masamba ndi zipatso. Onetsetsani pepala ku furiji ndi mawu a French Frenchist Pierre Bust ndipo muwerenge nthawi iliyonse njala ikuyitanitsa insanities ya zakudya: "Chifukwa cha thanzi la thupi ndi thupi, kukhumba ndi kukhumba sikuyenera kukhutira kwathunthu." Yesetsani kuyankha kumverera koyamba kwa njala - ndiye mukhoza kuchepetsa chakudya chochepa.
Usiku Usiku
Timadzaza m'mimba usiku, poyamba, chifukwa tilibe nthawi yoti tidye nthawi yamasana, ndipo kachiwiri, chifukwa moyo wathu uli ndi nkhawa. Gwiritsani ntchito thupi kuti liwathandize kuwathandiza mahomoni a adrenal glands - cortisol, adrenaline ndi norepinephrine. Komabe, zitatuzi zimalepheretsa kupanga serotonin, zomwe zimachepetsa chilakolako cha thupi komanso zimakhala ngati mapiritsi ogona. Ngati mukudwala matenda ogona, koma idyani usiku ngati kuti simunatuluke pakamwa panu mwezi umodzi, mumangotaya firiji. Yesetsani kusamala kuti musamangokhalira kukhumudwa kwambiri. Kodi malingaliro akuzungulira mozungulira zomwe zili mu firiji? Pitani kwa iye kuti mupange kutambasula kwachiwiri. Kwezani manja anu mmwamba mwa inhalation ndipo pang'onopang'ono muwachepetse iwo kuti apume pa firiji. Musati muwachotse iwo, kubwerera mmbuyo momwe mungathere, ndi kugwada mawondo anu. Exhale, kuchepetsa zala zanu, kwezani pepala ndi kugwetsa msana wanu. Gwiritsani ntchito malowa kwa masekondi khumi, kusokoneza minofu ndikuwonjezera kukula kwa kutambasula. Musati mupume mpweya wanu! Yendani pa friji, ikani manja anu pansi, khalani chete. Bwerezani zochitika kangapo, ndipo kumverera kwa njala kudzatha. Musalole kuti chilakolako chidzutse - musanagone! Imwani usiku ndi tiyi yokongola ndi melissa kapena timbewu tonunkhira, tchuthi la St. John's, supuni ya supuni ya uchi ndi madzi a hafu ya mandimu (kumwa izi kumangowononga kuchepetsa nkhawa, komanso sikulola mafuta kusungidwa) kapena kudya supuni ziwiri za chimphona m'madzi (mungathe kuwonjezera pang'ono wokondedwa kuti adye). Peŵani chomwe chimatchedwa chakudya choletsa - ichi ndi njira yowonjezera yowonjezera njala usiku. Kumbukirani kuti nthawi zambiri munayamba kulemera bwanji - simudye chakudya cham'mawa ndipo simunadye chakudya chamasana kapena kudya pang'ono komanso mumanyazi. Koma poyamba madzulo, khama lanu lonse linasokonekera: mudali odzaza, mutonthoza nokha kuti mawa mudzayambiranso. Kuletsa zakudya kumangopweteka! Ngati mutadya chakudya chamadzulo, simungadye kwambiri usiku. Gwiritsani ntchito maphikidwe ophweka kwa chotupitsa chochepa chokoma ngati simukufuna kudya.
Kuwala kumabisa kirimu
Tengani gulu la parsley ndi katsabola, anyezi aang'ono, clove wa adyo, 250 g wa kanyumba kakang'ono ka mafuta komanso tchizigawo tochepa cha mkate wochuluka. Sambani masamba ndi finely chop. Dulani anyezi ndi adyo, kusakaniza (kungakhale mu blender) ndi amadyera ndi kanyumba tchizi mpaka homogeneous misa ndi analandira. Gawani chotsalira chochepa cha zonona pa mkate - ndi kusangalala!
Mkaka wokoma
Mudzafunika mkaka wa mkaka, 2 tbsp. l. ramu ndi uchi pang'ono kuti adye. Sakanizani ramu ndi uchi mu kapu yaing'ono, onjezerani mkaka ndi kutentha. Kenaka whisk kusakaniza bwino ndi wosakaniza. Kumbukirani, yoopsa kwambiri - maminiti 15 oyambirira mutabwera kunyumba. Kufulumira kudya sandwich, cookies, mtedza kapena chips akhoza, ndithudi, amachotsa njala yozunzika, koma pafupi ndi usiku chilakolako chidzabwerera kachiwiri. Choncho pasanafike, mubwere mosavuta, koma panthawi imodzimodzi, chakudya chamadzulo. Ngakhale kuti pamakhala maola 18-19 osavomerezeka, lamulo ili likhoza kunyalanyazidwa kuti asapewe kuphwanya kwakukulu kwa chakudya - usiku wa chakudya.
Chisoni chokha
Chidwi chodetsa nkhaŵa chimatuluka pansi pa zisonkhezero za kunja, m'malo mochita kusinthanitsa-zotengera za endocrine, monga zikuyenera kutero. Zomwe zikuchitika: ndikungoyang'ana pa tebulo loperekedwa - ndipo nthawi yomweyo amafuna kutumiza pakamwa zonse zomwe zilipo; Anayang'ana pa chiwonetsero cha chinachake chokoma - nathamangira ku khitchini; iwo adawona kuti wina kuchokera kwa achibale awo anali kuwonjezera zowonjezera, ndipo anachita chimodzimodzi, ngakhale adadya zokwanira. Kapena, atangodya chakudya, adakhalanso pansi kuti adye "kwa kampaniyo." Chakudya chamtundu uwu, asayansi amatcha kunja (kuchokera ku Latin kunja -chuzhoy). Munthu sakudziwa zomwe akuchita: kudya mopanda chidziwitso kumakhala kosadziwika bwino komanso mopanda kuzindikira, ndipo mumakhulupirira kuti mukudumpha ngati mbalame, ndikudabwa: Kodi mapaundi owonjezera amachokera kuti? Ngati mukufuna kukhala pa tebulo mu kampani yabwino, onetsani mbale zowonjezera pa mbale, mwachitsanzo saladi zamasamba, kumwa tiyi opanda kanthu. Kodi manja amatha kufika pa mbale? Ikani mbale yaying'ono kutsogolo kwa iwe ndikuyika zidazo. Kuchokera pa chakudya chilichonse, khalani phwetekere kapena ntchentche, choyamba chitani chidutswa chaching'ono ndipo kokha, kenaka chitumizeni mkamwa mwako. Ndipo bwino kuphunzira kugwiritsa ntchito zokopa: ndi chithandizo chawo simungathe kudya mofanana ndi kugwiritsa ntchito mphanda.